Friday at last!!
800 Swim / 200 Kick / 200 Pull
= 800 yds
4 x 150
Kick / Drill / Swim by 50 Choice
= 600 yds
6 x 200
Descend 1-3, 4-6
Treat this as a broken 600. Build up your speed as you do each 200.
20 seconds rest
8 x 50 with 10 Pullouts at deep end of pool
10 seconds rest
= 1600 yds
<h2>Warm Down</h2>
<p>100 Easy</p>
<h2>Total = 3,100 yds</h2>
Enjoy the water today!
400 Swim / 200 Kick / 200 Pull
= 800 yds
50 .Kick
100 Drill
150 Kick
200 Swim
15 Seconds Rest
=500 yds
<h2>Main Set</h2>
<p>4 x 150 Pull, 15 Seconds Rest
3 x 100 Swim Breathing 3/5 by 25, 10 Seconds Rest
2 x 75 Build, 10 Seconds Rest
1 x 50 FAST for time. Use starting blocks if you are able.
12 x 25 F/E by 25 swim – 10 seconds rest – make the easy 25 your rest
2 x 100 Kick
= 1600 yds
<h2>Warm Down</h2>
<p>100 Easy </p>
<h2>Total = 3,000 Yards</h2>
Happy Wednesday! We have a fast IM set today. This one is great if you have an upcoming meet.
400 Swim / 200 Kick / 200 Pull
= 800 yds
4 x 150 (50 Kick, 50 Drill, 50 Swim) IM order, 15 Seconds Rest
=600 yds
4 x 25
4 x 50
4 x 75
All of the above, build up to fast within each distance. IM order or Free, 15 Seconds Rest
8 x 50 FAST turns and finishes, 15 Seconds Rest
16 x 25 Variable Sprint, IM order by rounds of 4, 10 Seconds Rest
= 1400 yds
100 Easy
New week new goals. Here is a fun workout to start off your day!
400 Swim / 200 Kick / 200 Pull
= 800 yds
15 Seconds Rest
=600 yds
4 x 150
O=Pull
E= Breathing 3/5/3/7 by 25
2 Rounds – take long rests as needed
100 Pace
2 x 25 Fast
2 x 50 Fast Kick
5 Minute Treading Water with medicine ball
= 1100 yds
100 Easy
Get out there this morning and show off to those New Year’s Resolution new swimmers. Watch out the gym might be busy!!
400 Swim / 200 Kick / 200 Pull
= 800 yds
https://aswimlife.com/2018/07/31/swim-workout-legend/ 6 x 75 Kick / Drill / Swim
O = Free
E = Stroke
10 Seconds Rest
=400 yds
4 x ( 150 Free build + 50 stoke fast), 15 seconds rest between each round
4 x ( 75 Free build + 25 stoke fast) all Kick, 15 seconds rest between each round
8 x 50 – 2 turn 50s – start in the middle of the pool and focus on great flips & stroke turns. Fast pace in and out of the walls. 10 Seconds rest
= 1600 yds
100 Easy
I’ve got a shorter workout for you today. A mix of distances and a 5 minute treading session. It might be shorter distance but it shouldn’t be easy…
400 Swim / 200 Kick / 200 Pull
= 800 yds
12 x 25 Variable Sprint, Choice stroke. Change up your stroke after every set of 4.
15 Seconds Rest
=300 yds
6 x 150 Pull, Descend 1-3, 4-6 – 30 Seconds Rest
4 x 100 Kick, Fast Flags – 20 Seconds Rest
2 x 75 Fast – 30 Seconds Rest
= 1450 yds
100 Easy
Friday is here at last! 300s today with a mix 50s, 75s, and 150s. Swim fast so you can enjoy the weekend!
400 Swim / 200 Kick / 200 Pull
= 800 yds
=300 yds
300 Swim
4 x 75 Free – 30 seconds rest
O = Fast / Easy / Fast
E = Easy / Fast / Easy
300 Swim
2 x 150 Breath 3/5/7 by 50
300 Swim
6 x 50 D1-3, 4-6 all Kick
All 15 seconds rest
= 1800 yds
100 Easy
There is a surprise at the end of this one! Make sure you have access to the deep end of the pool.
400 Swim / 200 Kick / 200 Pull
= 800 yds
=300 yds
5 Minutes of Treading Water in the deep end
= 1550 yds
100 Warm down
Total Yards = 2,750 yds + Treading Water